30 July 2013

Warm Up

AMRAP of:

6 burpees

6 push ups with hand on med ball (alternating)

6 chest to bar pull ups

6 jumping air squats

Strength

Press

3 sets of 7 at 60-80% 1RM

(increase weight each set)

WOD

7 min AMRAP of:

3 med ball cleans

5 wall ball 

7 push ups

9 burpees